Strength

Floor press 4 x 10 superset strict pull ups

Conditioning

In 5 mins:
1000m ski

rest 5 mins

In 5 mins:
1000m row

rest 5 mins

In 5 mins:
1000m run (5 x 200m laps)

Olympic Lifting

Snatch

Power snatch + OHS +Squat snatch

Conditioning

For time:
21 bar over burpees
21 power snatch 40/30k
15 bar over burpees
15 overhead squats 40/30k
9 bar over burpees
9 squat snatch 40/30k

Skills

Double under skills

Box jump over efficiency skills

Conditioning

‘Optimus Prime’

7 min amrap:
Wall balls 9/6k

5 deadlifts at the top of each minute 100/70k

Strength

Overhead or Front Squats 5-5-5-5-5 linear

Conditioning

In 4 mins:
30/20 calories row ski bike
Max rounds of The Chief

rest 4 mins

In 4 mins:
25/18 calories row ski bike
Max rounds of The Chief

rest 4 mins

In 4 mins:
15/10 calories row ski bike
Max rounds of The Chief

The Chief is 3 power cleans, 6 push ups, 9 air squats

Gymnastics

Toes to bar progressions

Conditioning

20 min amrap:
5 push ups
10 air squats
15 sit ups

Strength

Deadlift 5-5-5-5-5 linear

Conditioning

4 rounds for time CAP 20
400m run
20 DB hang clean & jerks
15 chest to bar pull ups

Strength

Thrusters 3-3-3-3-3 ascending

Conditioning

Amrap 20, in pairs:

Thrusters 60/40k
every min 5 synchro burpees

Strength

Front or overhead squat

Conditioning

For time CAP 20

3 rounds:
200m run
75 double unders

into:

3 rounds:
20 DB Snatches
12 lateral DB burpees

Strength

Push press 5-5-5-5-5

Conditioning

Amrap 12:
21 kb swings 24/16
14 step back lunges 24/16
7 push jerks 60/40

Gymnastics

Pull up progressions EMOM 6

Conditioning

Amrap over 6 rounds, 2 on 2 off:
5 wall balls
5 plate burpees
5 box jumps